N\u00ebse vuani nga kapsll\u00ebku i rregullt, tashm\u00eb e dini se sa i pak\u00ebndsh\u00ebm dhe shqet\u00ebsues mund t\u00eb jet\u00eb.<\/p>\n\n\n\n
Dimri shpesh i nd\u00ebrlikon gj\u00ebrat edhe m\u00eb tej: Dit\u00ebt m\u00eb t\u00eb shkurtra, m\u00eb pak ushtrime dhe nj\u00eb d\u00ebshir\u00eb m\u00eb e madhe p\u00ebr t\u00eb ashtuquajturat ushqime ngush\u00eblluese mund t\u00eb kontribuojn\u00eb n\u00eb tretje t\u00eb ngadalt\u00eb.<\/p>\n\n\n\n
\u201cShum\u00eb njer\u00ebz kan\u00eb tendenc\u00eb t\u00eb k\u00ebrkojn\u00eb ushqime ngush\u00eblluese gjat\u00eb dimrit dhe t\u00eb han\u00eb m\u00eb pak fruta dhe perime t\u00eb fresk\u00ebta\u201d, thot\u00eb dietologia Alyssa Pacheco, transmeton Klankosova.tv.<\/p>\n\n\n\n
\u201cUshqimet ngush\u00eblluese kan\u00eb tendenc\u00eb t\u00eb ken\u00eb m\u00eb pak fibra, gj\u00eb q\u00eb mund t\u00eb kontribuoj\u00eb n\u00eb kapsll\u00ebk\u201d, v\u00ebren ajo. P\u00ebr t\u00eb shmangur problemet k\u00ebt\u00eb dim\u00ebr, nutricionist\u00ebt rekomandojn\u00eb p\u00ebrfshirjen e ushqimeve sezonale t\u00eb pasura me fibra dhe uj\u00eb n\u00eb diet\u00ebn tuaj, shkruan Eating Well.<\/p>\n\n\n\n
Shega<\/strong><\/p>\n\n\n\n Nj\u00eb konsum ditor i ushqimeve t\u00eb pasura me fibra jo vet\u00ebm q\u00eb mb\u00ebshtet tretje t\u00eb sh\u00ebndetshme, por \u00ebsht\u00eb lidhur edhe me nj\u00eb rrezik t\u00eb reduktuar t\u00eb kancerit t\u00eb zorr\u00ebs s\u00eb trash\u00eb dhe s\u00ebmundjeve kardiovaskulare. Konsumimi i sheg\u00ebve gjat\u00eb sezonit mund t\u2019ju ndihmoj\u00eb t\u00eb arrini konsumin tuaj t\u00eb rekomanduar ditor t\u00eb fibrave \u2013 nj\u00eb filxhan me manaferra t\u00eb fresk\u00ebta p\u00ebrmban 7 gram\u00eb.<\/p>\n\n\n\n \u201cSheg\u00ebt kan\u00eb nj\u00eb nga p\u00ebrmbajtjet m\u00eb t\u00eb larta t\u00eb fibrave nga \u00e7do frut tjet\u00ebr\u201d, thot\u00eb nutricionistja Destini Moody. Nj\u00eb studim i koh\u00ebve t\u00eb fundit i vog\u00ebl tek grat\u00eb e reja zbuloi se ngr\u00ebnia e sheg\u00ebve nxiti rritjen e baktereve t\u00eb dobishme t\u00eb zorr\u00ebve, duke zvog\u00ebluar speciet potencialisht t\u00eb d\u00ebmshme, pjes\u00ebrisht fal\u00eb antioksidant\u00ebve t\u00eb tyre t\u00eb fuqish\u00ebm.<\/p>\n\n\n\n Pastinaku<\/strong><\/p>\n\n\n\n Pureja e patateve \u00ebsht\u00eb nj\u00eb klasik, por a keni menduar t\u2019i z\u00ebvend\u00ebsoni ato me k\u00ebt\u00eb perime rr\u00ebnj\u00ebsore t\u00eb bollshme? Pastinaku \u00ebsht\u00eb nj\u00eb z\u00ebvend\u00ebsues i shk\u00eblqyer, thot\u00eb Moody: \u201cPastinaku ka t\u00eb nj\u00ebjt\u00ebn shije niseshteje, neutrale, por dyfishin e fibrave p\u00ebr t\u00eb nj\u00ebjt\u00ebn sasi.\u201d Nj\u00eb filxhan patate pure p\u00ebrmban rreth 3 gram\u00eb fibra, nd\u00ebrsa nj\u00eb filxhan pastinaku pure ka 6 gram\u00eb.<\/p>\n\n\n\n Kungulli<\/strong><\/p>\n\n\n\n Kush e dinte se byreku me kungull mund t\u00eb ishte i pasur me fibra? \u201cNj\u00eb gjysm\u00eb filxhani kungull i konservuar ofron gati 4 gram\u00eb fibra\u201d, thot\u00eb Pacheco. \u201c\u00cbsht\u00eb i pasur me fibra t\u00eb tretshme dhe t\u00eb patretshme, t\u00eb cilat ndihmojn\u00eb n\u00eb shtimin e v\u00ebllimit t\u00eb jasht\u00ebqitjes dhe e b\u00ebjn\u00eb m\u00eb t\u00eb leht\u00eb kalimin e saj n\u00ebp\u00ebr traktin tret\u00ebs.\u201d Plus, kungulli ka nj\u00eb p\u00ebrmbajtje t\u00eb lart\u00eb uji, e cila mund t\u00eb zbus\u00eb jasht\u00ebqitjen dhe ta b\u00ebj\u00eb m\u00eb t\u00eb leht\u00eb kalimin e saj, shton Pacheco.<\/p>\n\n\n\n Portokallwt<\/strong><\/p>\n\n\n\n \u201cPortokalle p\u00ebrmbajn\u00eb fibra t\u00eb tretshme dhe t\u00eb patretshme, ku e para zbut jasht\u00ebqitjen dhe e dyta shton v\u00ebllim dhe mban jasht\u00ebqitjen t\u00eb rregullt\u201d, thot\u00eb Moody. Nj\u00eb portokall i madh p\u00ebrmban gati 4 gram\u00eb fibra. Ky frut \u00ebsht\u00eb gjithashtu nj\u00eb burim i mir\u00eb i vitamin\u00ebs C, e cila gjithashtu mund t\u00eb ndihmoj\u00eb n\u00eb ruajtjen e tretjes s\u00eb rregullt. Nj\u00eb studim i vog\u00ebl zbuloi se doza t\u00eb larta t\u00eb suplementeve t\u00eb vitamin\u00ebs C ndryshuan bakteret e zorr\u00ebve dhe rrit\u00ebn komponimet anti-inflamatore si butirati, duke sugjeruar nj\u00eb m\u00ebnyr\u00eb t\u00eb re potenciale p\u00ebr t\u00eb mb\u00ebshtetur sh\u00ebndetin e zorr\u00ebve.<\/p>\n\n\n\n Lakra Brukseli<\/strong><\/p>\n\n\n\n D\u00ebshironi t\u00eb shtoni m\u00eb shum\u00eb perime jeshile n\u00eb pjat\u00ebn tuaj gjat\u00eb muajve t\u00eb ftoht\u00eb? Lakrat e pjekura t\u00eb Brukselit jan\u00eb nj\u00eb m\u00ebnyr\u00eb e shijshme p\u00ebr t\u00eb rritur marrjen e fibrave, duke ofruar 6 gram\u00eb p\u00ebr filxhan me perime jeshile t\u00eb gatuara. \u201cAto jan\u00eb t\u00eb pasura me fibra prebiotike, t\u00eb cilat ndihmojn\u00eb n\u00eb krijimin e nj\u00eb baze p\u00ebr bakteret e mira (probiotik\u00ebt) q\u00eb t\u00eb lul\u00ebzojn\u00eb n\u00eb zorr\u00ebn tuaj dhe t\u00eb nxisin tretje t\u00eb sh\u00ebndetshme\u201d, thot\u00eb Moody.<\/p>\n\n\n\n Dardhat<\/strong><\/p>\n\n\n\n \u201cDardhat jan\u00eb nj\u00eb frut i n\u00ebnvler\u00ebsuar kur b\u00ebhet fjal\u00eb p\u00ebr p\u00ebrmbajtjen e fibrave\u201d, thot\u00eb Pacheco. \u201cNj\u00eb dardh\u00eb mesatare ka rreth 6 gram\u00eb fibra, konkretisht pektin\u00eb, e cila \u00ebsht\u00eb nj\u00eb fib\u00ebr e tretshme q\u00eb mund t\u00eb mb\u00ebshtes\u00eb jasht\u00ebqitjet e rregullta<\/p>\n\n\n\n Kungulli<\/p>\n\n\n\n Kungulli wsht\u00eb nj\u00eb produkt i shk\u00eblqyer p\u00ebr nj\u00eb s\u00ebr\u00eb gatimesh t\u00eb shijshme dim\u00ebrore, duke p\u00ebrfshir\u00eb supa dhe perime rr\u00ebnj\u00eb t\u00eb pjekura. Nj\u00eb filxhan p\u00ebrmban deri n\u00eb 7 gram\u00eb fibra. \u201cAi p\u00ebrmban fibra t\u00eb tretshme dhe t\u00eb patretshme, t\u00eb cilat shtojn\u00eb v\u00ebllim n\u00eb jasht\u00ebqitje dhe p\u00ebrshpejtojn\u00eb koh\u00ebn e tranzitit\u201d, thot\u00eb Pacheco. \u201cK\u00ebto dy lloje fibrash punojn\u00eb s\u00eb bashku p\u00ebr t\u00eb leht\u00ebsuar kapsll\u00ebkun\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"N\u00ebse vuani nga kapsll\u00ebku i rregullt, tashm\u00eb e dini se sa i pak\u00ebndsh\u00ebm dhe shqet\u00ebsues mund t\u00eb jet\u00eb.…\n","protected":false},"author":2,"featured_media":2275,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[152],"tags":[],"class_list":{"0":"post-2274","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-shendetesi","8":"cs-entry","9":"cs-video-wrap"},"_links":{"self":[{"href":"https:\/\/sotpost.com\/index.php?rest_route=\/wp\/v2\/posts\/2274","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sotpost.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sotpost.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sotpost.com\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/sotpost.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2274"}],"version-history":[{"count":0,"href":"https:\/\/sotpost.com\/index.php?rest_route=\/wp\/v2\/posts\/2274\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sotpost.com\/index.php?rest_route=\/wp\/v2\/media\/2275"}],"wp:attachment":[{"href":"https:\/\/sotpost.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2274"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sotpost.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2274"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sotpost.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2274"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}